![]() ![]() ![]() Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body. 8) Progressive Muscle Relaxation Another proven way to calm your thoughts and drift off to sleep, try the deep relaxation technique known as progressive muscle relaxation. Focussing on a relaxing routine will help to ease your thoughts and make it easier to fall asleep. During this time, you can read, listen to calming music, or do some light stretching. Try winding down for 30 minutes before bed each night. This will help to train your body to wind down at night and wake up feeling rested. ![]() 7) Keep a Routine and Schedule Establish a regular sleep schedule by going to bed and waking up at the same time each day. For example, you can say, “I am peaceful and calm,” or “I am surrounded by love and light.” Focusing on positive thoughts will help to calm your mind and lead you into a restful sleep. Before you go to sleep, take a few moments to repeat positive statements to yourself. 6) Positive Affirmations: Another great way to calm your thoughts before bed is to focus on positive affirmations. Repeat this exercise for 10 minutes or until you feel you feel relaxed and your thoughts calm down. Breathe out through your mouth, pushing all the air out of your lungs. Breathe in through your nose, filling up your stomach first and then your chest. Place one hand on your stomach and the other on your chest. 5) Breathing exercises Breathing exercises are a great way to calm your thoughts before bed. Whatever you choose, make sure it's something that relaxes you and that you can do consistently every night. This could involve taking a warm bath, reading a few pages of a book, or writing in a journal. 4) Relaxing Rituals Creating a bedtime ritual can help quiet your thoughts and prepare your mind for sleep. You can try using a diffuser with essential oils, spraying a pillow mist, or simply placing a sachet of dried lavender under your pillow. Lavender is one of the most popular sleep-inducing scents, but chamomile and jasmine are also known to be effective. 3) Soothing Scents Certain scents can be very calming which makes them perfect for helping you fall asleep. Try taking a short walk around the block, doing some gentle stretches, or even just getting up to use the restroom. Getting up and moving around for a few minutes can help ease your mind and make it easier to fall back asleep. 2) Get Up and Move: If you find yourself lying in bed wide awake, don't just stay there staring at the ceiling. You'll be more likely to fall asleep quickly and wake up feeling rested. So instead of scrolling through social media or watching TV before bed, try reading a book or listening to calming music. Whether it's your phone, tablet, or laptop, the blue light emitted by screens can interfere with your body's natural sleep rhythms. What can help you calm your thoughts before bed? 1) Ditch Your Devices If you're trying to calm your thoughts before bed, one of the worst things you can do is keep your mind active by looking at a screen. Getting enough sleep is important for your physical and mental health because it can improve your mood, boost your immune system, and protect your heart health. However, some people may need more or less sleep depending on their age, lifestyle, and overall health. What Is Healthy Sleep? Most people need between 7 and 8 hours of sleep each night. Here are 11 ways on how to calm your thoughts before bed so you can get a good night's sleep. These thoughts can make it difficult to relax and fall asleep. If you're having trouble falling asleep at night, it might be because your mind is racing and filled with thoughts about the day's events or what you need to do tomorrow. ![]()
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